Steamed Sole with Vegetables

19 Reviews
83% would make this recipe again

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Preparation : 10 min Cooking : 15 min
300 calories/serving

Ingredients

4 tsp olive oil 20 mL
1/2 onions, coarsely chopped 100 g
1 clove garlic, minced
1 zucchini, cut into dices 130 g
1/2 yellow or red sweet peppers, cut into squares 100 g
8 mini-tomatoes (cherry, miniature or grape), halved 1/2 cup
6 button (white) mushrooms, quartered 80 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp Parsley and Garlic Base 15 mL
2 sole fillets 300 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 green onions/scallions, finely chopped [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables: Coarsely chop the onion and mince the garlic. Cut all the other vegetables into pieces of about the same size. Set them aside.
  2. Heat the oil in a skillet, over medium heat. Add the onion and garlic and sauté 1 min, with stirring, then add all the other vegetables. Season with a little salt and pepper, then continue to cook, with occasional stirring, until al dente, about 8 min. Stir in the parsley and garlic base and cook 1 min.
  3. Sprinkle the sole fillets with the lemon juice, then place them on top of the vegetables. Cover and cook about 5 min over medium heat. The fillets are cooked when they turn opaque. Add a little salt on the fillets, garnish with optional green onions then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

300

Fat

14 g

22 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

80 mg

Sodium

140 mg

6 %

Carbohydrate

12 g

4 %

Fibre

2 g

9 %

Sugars

5 g

Net Carbs

10 g

Protein

31 g

Vitamin A

30 %

Vitamin C

107 %

Calcium

5 %

Iron

8 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

19 Reviews (19 with rating only) 83% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Fish | Main courses/Entrées | High Vitamin D

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